Open Gyms - Open gym is a time for athletes to come in and play volleyball. These are held once a week out of season, and twice a week starting after the Volleyball Boot Camp and leading up to the start of the Fall season. It is a time for athletes to come in and play pick up games, and practice different skills. However, this is non-instructional gym time. This means coaches will not be allowed to coach athletes in any way, but may be there as a supervisor. Training Here are some great strength and conditioning exercises that will help you increase your arm strength, arm speed, vertical ability, quickness, and so much more! These programs will be used throughout the year as guidance to help you become faster, stronger, and more effective on the volleyball court. Plyometrics Plyometrics is a training exercise that uses your own body weight and focuses mainly on the legs, thighs, calves, hamstrings, and reaction time. This is one of the most effective exercise routines in volleyball and these exercises will be used throughout the season. You can do these anytime. Try and space out plyometrics to 2 to 3 times a day, maybe after a good cardio workout. Box Jumps: 3 sets of 10 reps. Click on link for video. X-BOX: Find a square on the gym floor. Begin in the middle of the square and number each corner. Run from middle of box to each number, touch the corner, and back to the middle. Continue to do this 12 times. Vary the numbers to make it more challenging. Stadium Runs: Find a set of stairs and run up and down the stairs for a count of 10. Vary the workout by jumping with both feet on each step going up, and running down the steps. Two foot cross jumps: For one minute, jump with both feet together forward, backwards, left, then right in a continuous motion. One foot cross jumps: For one minute on each foot, stand on one foot and jump forward, backwards, left then right in a continuous motion. Ladders: 2 sets of 4 reps. Use the basketball lines, starting at one end line, spring to first free throw line, touch line, and back to baseline. Continue to half court line, touch line, and back to baseline. Continue to second free throw line, touch line, and back to baseline. Finally, continue to opposite end line, touch line, and back to baseline. Performing all four runs is a single rep. Up/Downs: Begin by running in place. Every 10 seconds, go down to the floor completely, then pop back up immediately, and continue to run into place. Do this for 3 minutes. |
 |
|
|
|